Name: Playbook - KICK IT With Kay - Lower body demolisher 😏💥🤭
Uploaded: 2024-01-01T12:36:38.175Z
Duration: 60 min
Description: Lower body demolisher 😏💥🤭

Emma Mathews

This leg day GOT ME GOOD! As I’m typing this I am so sore haha be sure to stretch and roll out after!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

These are MASTER REPS.. aka 2 seconds down, 2 second pause, then 2 seconds back up. 

Increase Weight each set if you can but focus here is time under tension not crazy heavy weight! 

- Keeping your back flat against the pad
-legs mid on platform feet parallel and toes forward 
- Lower your legs towards your chest slow and controlled for two seconds
-pause at the bottom for two seconds
- Drive through your heels to press back to starting position for two seconds

Leg press master reps  (neutral stance)

-pick a weight that is the HEAVIEST you can do for 3 reps
-then immediately drop the weight stack a notch and do 3 more 
-repeat until you get all the way to the lightest notch! 


Nonstop! No rest! You should hate me by the end of these if you worked hard today 🤍

Leg extension pyramid of death 😈 read instructions

EACH LEG DO:
-10 weighted reps then drop the dbs and go into an additional 10 reps Bodyweight in the same leg 

Then switch sides! 

Aka 20 reps per leg each set

Modification: Bodyweight for all reps

Bulgarian split squat sequence

Do the following back to back 


-12-15 db sumo squats 
-walking lunges (20 total reps alternating each time)

- Stand in a wide toed out stance 
- Hold a HEAVY dumbbell between your legs in front of you
- Lower into a squat, almost touching dumbbell to the ground
- Stand up by driving through your heels but don’t lock out your knees at the top

*movement is slow and smooth, not choppy! Keeping tension in the legs

DB sumo squat

Two options here: body weight only or hold two dumbells or kettlebells by your side! I did two sets with weights and last set without 

Form:
- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges

Superset

Lower body demolisher 😏💥🤭

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

Lauren Cowley

LOWER BODY: QUAD FOCUS

HAMS AND BOOTAY

Wish it was more focused on glutes for each leg day, feel like I’m losing my glute progress :(

FULL LOWER

GLUTES 🍑

Amazing I felt it hit every muscle and it got my heart going

Lower body: quads glutes and hams

LOWER BODY! LEG DAY!

A SPICY LEG DAY 🌶️🥵

Legs are dead but it’s the best feeling 🔥🔥

LOWER BODY

Anna

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

Brittney

Kaylee

Loriann

INTENSE AF LEG DAY

Whitney Yeauger

Ally

LEG DAY BEST DAY

There’s a reason I added this one to my favorites 🔥

I’m getting back into routine after having surgery so I had to adjust stuff a little but I missed this burn 🍑 🔥

Saryn

LEG BURN 🔥

This was my first leg day back in A WHILEEEE. I did what I could, but holy molyyyyy my legs and butt are on 🔥.

Emmie

Megan

This workout was a good leg day! Left me feeling a good pump and like a accomplished what I wanted!

Kajsa

Booty blast

Monica

LEG DAY UP IN HIZZAY

Leg day w a spicy hiit finisher 🥵

One of my favorite new leg day regulars now🤍🤍

Kate

Lets Burn those LEGS 🔥

LEG DAY: HAMMIES & BOOTY FOCUS

HAMMIES & GLUTES

LEG DAY LETS GOOO

Leg dayyyyyy 😝 (with a spicy sled finisher!)

LEG DAY 🦵

Took me awhile, a serious burn, but I loved the way I felt at the end!!🔥

LEGS (w hiit finisher)

I hated this in the best way! Legs on 🔥🔥

LEG DAY LEGGOO

The leg press killed me but I love it!! 🔥🔥

Adjusted as needed since everyone seemed to show up to the gym at one time but JELLO

Lower body demolisher 😏💥🤭

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